Avg HR
142 BPM , 72.4%
Max HR
173 BPM , 88.3%
Route
Heggelia
Distance
228.2 km
Ascent
2172 m (9.5 m/km)
Descent
2178 m
Max altitude
281 m
Start time
8:58 p.m.
Date
July 12, 2012
Max Speed
78.4 km/h
Temperature
11 ℃
Min Temperature
8 ℃
Max Temperature
20 ℃
Calories
3163 kcal (0.4 kg bodyfat)
Avg Pedaling Cadence
77 RPM
Avg Cadence
70 RPM
  • Max Cadence
    196 RPM
  • Avg Pedaling Power
    184 W 68.1% FTP
    Avg Power
    167 W
    Normalized Power
    186 W
    Intensity Factor
    0.689
    TSS
    386
    Max Power
    534 W
    xPower
    181 W

    xPower is an alternative to normalized power.

    It's using a 25 sec Exponentially Weighted Moving Average instead of 30 second moving average to Address Variability:

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.


    A comprehensive explanation of BikeScore/xPower can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    Relative Intensity (RI)
    0.7
    BikeScore

    BikeScore is a proprietary unit designed to measure the overall training stress incurred by the athlete during any training period.

    A 30 second moving average (30s MA) does not account for the fact
    that physiologic response to stress decays with an exponential rather than linear time
    course. A logical / intuitive solution would be to address this with an algorithm that
    provided an appropriate decay pattern. Theoretically, an exponentially weighted moving
    average should provide a more realistic model. (This was in fact the initial basis for the
    development of the xPower and BikeScore algorithms.) We selected a 25 second
    exponentially weighted moving average (25s EWMA) based upon the fact that this should
    track consistently with oxygen kinetics.

    It was was developed by Dr. Phil Skiba. A comprehensive explanation of BikeScore can be found here: http://www.physfarm.com/bikescore.pdf

    BikeScore is a trademark of Dr. Philip Friere Skiba, PhysFarm Training Systems LLC

    365

    Loading graph...


    spinner
    Loading selection information...
    • m
    • m
    • BPM
    • BPM
    • BPM
    • deg
    • VAM
    • km/h
    • km/h
    • km/h
    • RPM
    • RPM
    • RPM
    • W
    • W
    • W
    • W
    • W
    Login (or Sign Up) to leave a comment
    Zoom Start Tid Lengd Elevation Fart Gj. effekt FTP % Avg power/kg Maks effekt Puls Avg cadence Makskadens
    20:58, 0 km 08:07:38 228.2 km +2175/-2182 m 28.1 km/h 168 W 62.2% 2.6 W/kg 534 W 72.4% 77 RPM 196 RPM

    Time in power zones

    Zone Duration %
    1 (0% - 55%) 2 hours 9 minutes 27 seconds 26.5%
    2 (55% - 75%) 3 hours 23 minutes 14 seconds 41.7%
    3 (75% - 90%) 1 hour 50 minutes 56 seconds 22.7%
    4 (90% - 105%) 32 minutes 50 seconds 6.7%
    5 (105% - 121%) 7 minutes 38 seconds 1.6%
    6 (121% - 150%) 4 minutes 2 seconds 0.8%
    7 (150% - 40 seconds 0.1%

    Time in HR zones

    Zone Duration %
    0 (0% - 60%) 26 minutes 44 seconds 5.5%
    1 (60% - 72%) 4 hours 9 minutes 23 seconds 51.1%
    2 (72% - 82%) 3 hours 26 minutes 48 seconds 42.4%
    3 (82% - 87%) 5 minutes 52 seconds 1.2%

    Percentage of time spent in different HR, colored by zones

    Power distribution

    Cadence distribution

    Speed distribution

    Name Start Length Ascent % Duration Speed Avg power Est power W/kg VAM Category Avg HR
    1.7 km 1.2 km 56 m 4.9 % 05:28 12.7 km/h 159.9 W 152.1 W 2.5 W/kg
    5
    68.9%
    Rustahøgda sør 1.8 km 1.0 km 47 m 4.9 % 04:40 12.4 km/h 160 W 147.4 W 2.5 W/kg 604
    5
    68.9%
    4.0 km 5.0 km 88 m 1.8 % 14:15 21.1 km/h 154.9 W 145.0 W 2.4 W/kg
    4
    65.3%
    48.0 km 1.0 km 42 m 4.3 % 03:20 17.6 km/h 198.5 W 201.6 W 3.1 W/kg
    5
    71.4%
    93.5 km 5.3 km 125 m 2.4 % 15:50 20.2 km/h 175.2 W 159.3 W 2.7 W/kg
    4
    72.4%
    123.5 km 1.6 km 44 m 2.8 % 04:57 19.0 km/h 187.4 W 165.5 W 2.9 W/kg
    5
    74.5%
    131.9 km 5.7 km 274 m 4.8 % 21:46 15.6 km/h 211.9 W 191.3 W 3.3 W/kg 757
    3
    78.6%
    145.9 km 3.5 km 149 m 4.2 % 12:12 17.3 km/h 212.1 W 194.8 W 3.3 W/kg
    4
    79.1%
    206.0 km 13.3 km 155 m 1.2 % 30:35 26.1 km/h 191.3 W 176.3 W 2.9 W/kg
    4
    78.6%
    Rustahøgda nord 224.4 km 0.5 km 34 m 6.2 % 01:55 17.3 km/h 245 W 264.5 W 3.8 W/kg 1064
    5
    74.0%
    224.5 km 0.8 km 40 m 5.1 % 02:33 18.6 km/h 236.4 W 246.5 W 3.6 W/kg
    5
    75.5%
    Zoom Duration Power Avg power/kg Start Length Elevation
    5 seconds 456 W 7.0 W/kg 130.1 km 28 m +0 / -0 m
    10 seconds 396 W 6.1 W/kg 103.4 km 57 m +3 / -0 m
    30 seconds 364 W 5.6 W/kg 103.4 km 162 m +11 / -0 m
    1 minute 303 W 4.7 W/kg 103.3 km 317 m +17 / -0 m
    4 minutes 236 W 3.6 W/kg 146.5 km 854 m +67 / -0 m
    5 minutes 230 W 3.5 W/kg 146.4 km 1111 m +79 / -0 m
    10 minutes 224 W 3.4 W/kg 134.1 km 2632 m +128 / -0 m
    20 minutes 215 W 3.3 W/kg 132.4 km 4981 m +261 / -0 m
    30 minutes 195 W 3 W/kg 200.7 km 12.8 km +179 / -35 m
    1 hour 190 W 2.9 W/kg 191.0 km 27.8 km +283 / -113 m
    Zoom Duration Speed Start Length Elevation
    5 seconds 77.7 km/h 139.5 km 108 m +0 / -8 m
    10 seconds 77.2 km/h 139.5 km 214 m +0 / -18 m
    30 seconds 75.9 km/h 139.3 km 632 m +0 / -55 m
    1 minute 73.1 km/h 139.2 km 1219 m +0 / -108 m
    4 minutes 58.2 km/h 137.8 km 3881 m +2 / -273 m
    5 minutes 52.4 km/h 137.7 km 4369 m +2 / -279 m
    10 minutes 39.5 km/h 16.9 km 6580 m +2 / -144 m
    20 minutes 34.7 km/h 149.3 km 11.5 km +70 / -229 m
    30 minutes 33.3 km/h 16.4 km 16.7 km +57 / -208 m
    1 hour 31.4 km/h 9.1 km 31.4 km +129 / -296 m